by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 8, 2022 | Nutrition and Health
Food Hang-ups…Why Diets Don’t Work
When you’re on a healthy eating trend, do you call it a “diet?” Studies show that “diets” don’t work for the long term. Why? Because they look and feel like a temporary change. Our food hang-ups that we hold in the back of our minds see dieting as the means to an end which you can quit doing once you reach your goal.
Diet don’t work because we must change our mindset before we can adopt a healthy way of eating and living that doesn’t stop once we reach that number on the scale that we’re striving for or drop that pants size.
So, you do the “diet” and lose the weight.
You have the wedding or take the vacation that you worked so hard to get fit and fabulous for. Then your brain tells you, “Mission accomplished, now we can finally eat “normally”. And so, you fall right back into the “normal” way of eating– that is, the way of eating that you *think* is normal because it’s what you were brought up with.
So, if you were brought up to pile food on your plate and then eat it all… if you were brought up to ALWAYS have dessert after dinner… if a late-night snack of ice cream before bed was the NORM in your family… then that’s what you’ll lapse back into.
As soon as the “diet” is over and within months of returning to old eating habits, you’re right back where you started.
Not to mention, if you decide to make healthy changes in how you eat your meals, you'll inevitably be pulled back into your old ways by people and your family and friends.
So, what's the biggest boost you can give yourself in making healthy dietary changes that aren't just a diet but become a way of life? How do you break the cycle of your food hang-ups?
The very first step is awareness.
You don't have to judge or criticize your family or the people that you spend your time with for their food hang-ups, or bad habits, or whatever they do that could be standing in your way of good health. But you can simply observe and become cognizant of people's attitudes and behaviors around food and eating.
Become aware of how people conduct themselves at mealtime. For example, listen to what they say about food and eating, what their beliefs about food are. See if you can pinpoint why eating is often the focal point of their activities. This will help you identify what you want to change because you can clearly see that it isn’t working for them. Which means it won’t work for you – not if you want to be fit and healthy for the rest of your life.
Healthy Recipe Makeover: Pizza – Homeschooling Dietitian Mom
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 4, 2022 | Getting Kids Moving, Nutrition and Health
5 Tips to Make the Most of Your Outdoor Exercise Plan Year-Round
Plan the length of your exercise routine based on what the weather is doing.
Running long distances for hours on end is great if the outdoor temperature remains mild. But in extreme weather, or in very cold or hot conditions, you’ll want to shorten the amount of time you spend exercising outside.
Exercising in extreme heat poses risk of dehydration, heat exhaustion, sun stroke, and sunburn. Protect yourself by taking the necessary precautions. Bring a supply of cool water and refill as necessary. Apply sunscreen before heading out. Refuel with potassium-rich fruits such as a banana, after a run.
If you’re out in very hot weather, give yourself a cool-down every 20 minutes or so. Sip water, wring a wet cloth out over your head or even douse yourself with the garden hose.
What about exercising when it’s extremely cold?
If you're heading out for a walk or run, take care to protect yourself and limit your running time to 30 minutes at most. Also keep in mind that if you sweat but then hang around in damp clothing while being exposed to cold weather, you’re bound to catch a chill and that can lower your resistance to colds and flu germs. So bring a change of clean, dry clothing.
General tips for exercising outdoors:
Dress appropriately. They always say that people who run and exercise outdoors should layer up, and that makes the most sense. You can utilize materials that will wick away excess perspiration for the layer of clothing closest to the body. Then add layers for comfort and warmth.
If it gets too hot, strip down a layer or two. If you get cold, head back to your vehicle and grab your jacket or outer layer of clothing to add extra insulation.
Adjust your route.
Sometimes if it's raining or snowing you'll want to avoid those high and low spots where water can gather or where it may be slippery and you are likely to lose your balance. Plan your run according to what type of terrain you expect to encounter.
Stay close to civilization.
Extreme seasonal weather brings an increased chance of finding yourself in a dangerous situation. Anything can happen. That’s why it makes sense to run where people are.
Choose a spot where others go to exercise, such as a park or fitness trail.
Or if it’s night time, run through a well-lit neighborhood where people are likely to be coming and going. This way, if anything goes wrong, you can flag someone down.
Adjust your schedule to accommodate the weather.
If temperatures are expected to climb into the 90s, head out early for your morning jog to beat the heat. Or, exercise outdoors after 6:00 p.m. when the sun is lower in the sky.
If it's freezing, target the noon to 2:00 p.m. hours as the time of day to get out there and move your body in the sunshine. You’d be surprised at how much of a difference being in the sun makes when you’re outdoors on a cold, wintry day.
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 1, 2022 | Getting Kids Moving, Nutrition and Health
7 Tips for Exercising Outdoors Year-Round and in All Weather
Have you decided that exercising outdoors in nature is going to be a year-round pastime for you? This is a great goal to have, for a few reasons. It's nice to get outside and breathe the fresh air. Getting a break from people can be good for your mental health. And being in nature is a great way to slow down, increase mindfulness and soothe your nervous system.
But how will you stay true to your commitment to outdoor exercise when the weather does wacky things? This will take some extra effort, but lots of people do it and are all the healthier and happier for it.
Plan ahead
Committing to an exercise routine means making room in your life. If you know that you like to exercise at a certain park or field that’s a certain distance away from your home or work, then scheduling factors in.
Be prepared
Your favorite park to walk, run or play sports in is 4 minutes from your work but fifteen minutes from home. Packing a back of workout clothes, a healthy snack, running shoes and hydration will ensure that you head straight to your outdoor exercise destination after work if that works best with your daily schedule.
Pivot as needed
Sometimes the weather derails our plan. So do those mini emergencies, like one of your kids texting in that they need a ride home at the exact time when you planned to be out exercising.
Have a backup plan
If Plan A comes undone, you’ll still have Plan B. So maybe you were asked to stay late at work which means you missed your time slot for taking a run through the neighborhood. Now it’s dark. You don’t like running in the dark, but you’re committed to a workout – so exercise video and free weight at home it is.
Be safety-minded
Exercising outdoors requires taking extra safety precautions. A fanny pack can keep your keys on your person so you don’t end up having to hold them while jogging or accidentally having them fall out of your jacket pocket. It’s also a smart idea to avoid desolate areas like the park, if you’re running after hours. Proper running shoes factor in, as does dressing for the weather.
Dress for comfort and function
Choose active wear that’s snug fitting, wicks away perspiration, and has some give so you can move freely. Microfiber works well for this purpose. Choose running shoes that offer good arch support and that will cushion impact as you run.
Choose your seasonal sport or activity
You’re not limited to running outdoors if that bores you. Many people hit the paths at the park to walk, ride bikes, skateboard and rollerblade. You can also do yoga, shoot some hoops, play soccer or baseball with your kids, Hula hoop, or do any number of outdoor sports to keep things interesting.
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